Ginger
A spice containing active compounds including gingerol and shogaol. Multiple RCTs study its effects on post-exercise muscle soreness (DOMS) reduction, anti-inflammation, and digestive support — relatively well-evidenced among food-based supplements.
An ingredient with growing research
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Effects reported in research
Multiple RCTs demonstrate DOMS reduction after exercise
Anti-inflammatory and antioxidant properties support recovery
Effective for nausea and GI discomfort (motion sickness, morning sickness)
Dosage & timing
- For DOMS: 2–4 g/day (dried powder), taken around exercise.
- For nausea: 1–2 g/day.
Cautions
- •Possible interaction with anticoagulants (warfarin) due to antiplatelet properties.
- •High doses may cause heartburn or GI discomfort.
- •Consult a doctor before surgery or during pregnancy.
Supporting research
Meta-analysis of curcumin supplementation on exercise-induced inflammation and delayed onset muscle soreness (DOMS)
Asian Journal of Sports Medicine, 2015
A meta-analysis of RCTs examining the effects of curcumin supplementation on post-exercise inflammatory markers (CRP, IL-6, TNF-α) and muscle soreness (DOMS). Curcumin significantly reduced inflammatory cytokines by inhibiting the NF-κB pathway and significantly reduced muscle soreness scores at 24–48 hours post-exercise. However, the bioavailability of curcumin alone is very low (~1%), and co-administration with piperine (black pepper component) is known to increase absorption approximately 20-fold.
Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women
Clinical Science, 2011
オメガ3脂肪酸（EPA・DHA）補充が筋タンパク質合成（MPS）に与える影響を評価したRCT。8週間のオメガ3補充（4g/日）はインスリン・アミノ酸刺激に対するMPS応答を有意に増強した。抗炎症作用による筋肉痛（DOMS）軽減効果も複数の研究で示唆されている。
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